WOD / Blog
21 November 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5(L)+5(R) Kettlebell Hang Snatches (1.5/1)(1/25#) 10 Alternating Kettlebell Goblet Box Step Ups (1.5/1)(1/25#) 200 Meter Run Stimulus/Focus: Aim for 5 rounds. Try not […]
20 November 2024
Warm up: Coach’s Choice Strength/Skill: Skill Time: Spend time working on double unders, getting inverted, or playing on the rings. WOD: For Time (25 Minute Cap) 50-40-30-20-10 Double Unders 25-20-15-10-5 Handstand Push Ups 5-4-3-2-1 Ring Muscle Ups Stimulus/Focus: This is an advanced gymnastics skill day. Use the skill work time before the WOD to practice […]
19 November 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: Four Rounds (3 Minutes Work/1 Minute Rest) 10 Overhead Squats (95/65)(65/45) 20 Ab Mat Sit Ups Max Burpees in Remaining Time Stimulus/Focus: Complete the overhead squats […]
18 November 2024
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (15 Minute Cap) 12/9 Calorie Row 12 Sumo Deadlifts (185/135)(135/95) 12 Toes to Bar Stimulus/Focus: This workout will be taxing on your grip. Aim to complete […]
16 November 2024
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
15 November 2024
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. You must get 1 rep on each side to count it. WOD: Two-Part WOD Part 1: 15 Minute Time Cap 2K Row Part 2: 15 Minute Time Cap 2 K Run Stimulus/Focus: Push hard on both parts. Give […]